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March 2014

140325 Tuesday

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Day 2WOD 140325 warm-up – Coach’s Choice EMOM for 5:00 of:6 heavy kb swings6 high box jumps -rest accordingly, prep for WOD- For time:15 muscle-ups or 30 pull-ups & 30 ring dips15 hang snatch – 75/4510 muscle-ups or 20 pull-ups & 20 ring dips15 hang snatch – 95/655 muscle-ups or 10 pull-ups & 10 ring

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140324 Monday

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Day 1WOD 140324 warm-up – Coach’s Choice Choose a barbell weight, and perform the following workloads.  Use the same barbell for each EMOM & the WOD:  75/45, 95/65, 115/75 EMOM for 3:00 of:21 deadlifts EMOM for 3:00 of:18 hang cleans EMOM for 3:00 of:15 front squats EMOM for 3:00 of:12 shoulder to overhead -rest accordingly,

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